5/4/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

3 Wall Walks

10 breathes Dead Hang

4-5 presses from split jerk position

B: Jerk Complex (5 sets )

1.1

1 Push Press

1 Push Jerk

1 Split Jerk

(build from last week)
rest 5-10 sec between lifts

rest 1:00 between sets

C: Midline Work (4 sets )

4 sets: Alternating exercises

1:00 Sandbag Carry

1:00 Weighted Plank
rest 1:00

D: Metcon (AMRAP – Rounds and Reps)

14 min amrap

10 HSPU

28 DUBS

4 MU

partners alt movements

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